What amount of nuts is recommended to eat during a day?

Rations of nuts

How much dried fruit is recommended to eat?

Nuts are recommended in rations of 20-30 grams per day, although there is no minimum or maximum amount of nuts to be eaten, but recommendations are guided by the ration or normal dietary use that is usually made of these foods.


Photo of nuts: almonds, pistachios, hazelnuts, walnuts

Recommended portion of almonds, walnuts, hazelnuts, …

For example, in the studies, the amount of walnuts that has been observed beneficial is 7 units per day (14 walnut halves). In almonds and hazelnuts, the beneficial amount is approximately 20 units.

Is there a maximum or minimum amount of nuts that can be eaten?

The figure of 20-30 grams per day is indicative: there is no scientific criterion to determine an exact dose of nuts. Like any food, it is usual that at certain times of the year, or on special occasions, you can have more or less nuts and eat a little more, or a little less.

We should not worry if one day we eat more nuts, or if we eat less for a few days. The most important thing is that when they are consumed they are of good quality (not fried or salted nuts) and that they are usually present in the diet.

How it is better to take nuts

Nuts with salt, fried or with sauces and condiments are not recommended, because then their palativity increases and they are likely to be eaten in excess. In addition, during the frying process the omega 3 of the nuts deteriorates and loses its properties. It is advisable to eat them raw or lightly toasted, without salt and without frying.

If they are combined, what are the best options?

Nuts are the perfect companion for fruits. Fruits and nuts are a perfect combination to provide the energy to grow that children, students, athletes, or any healthy diet need.


Vitamin C that fresh fruit contains enhances the benefits of nuts, being a powerful antioxidant that prevents the oxidation of their fats in the body.

Optionally, you can add a bit of squeezed lemon or take an infusion of ginger with lemon to accompany the nuts and help your digestion.

Which nuts are better or more recommendable?

You can combine different nuts: walnuts with hazelnuts, almonds with walnuts, … It is generally recommended nuts to be included for their large amount of omega 3. Almonds also provide a lot of calcium and magnesium.

Raw or toasted sunflower seeds are very rich in vitamin E, magnesium and protein, and sesame seeds also provide a lot of calcium.

  • Therefore, walnuts and almonds would be always advisable options to include in any mixture of nuts.

What is the best time to eat nuts?

For breakfast, mid-morning or afternoon. Nuts can be eaten at any time of the day. They are ideal to carry in the bag and eat them anywhere.

A good time to eat nuts is for snack, about 5-6 in the afternoon. Eating them in the afternoon also helps you feel more satiated when it’s time for dinner, allowing you to take more time for a lighter and more balanced dinner.

It is recommended nuts to be eaten by those people who arrive very hungry at night and therefore only want to cook fast food: meats, pizza, sandwich, … Eating nuts in the afternoon will allow not to arrive with so much voracious hunger, so you can spend more time preparing a simple vegetable soup, a full salad, or other healthy options for dinner.

Does eating nuts make you fat?

The myth that all foods rich in fat are fattening must be banished. Although nuts have enough calories, because they are rich in fat, we should not be afraid of getting fat. It is about foods that are very satiating and therefore avoid that they can be eaten in rations that are too high.

fried nuts, with lemon and spices

Photo of fried nuts, with lemon and spices. They are better raw or lightly toasted, without salt and without frying

It has been shown on numerous occasions that nuts do not hinder weight loss and that they are also recommended in diets to lose weight due to its satiating effect. Also the type of fat that nuts contain is healthy.

  • Eating nuts can replace meats and processed foods in the snack and prevent us from eating other foods with more sugar or less nutritious ones such as refined ones.

Calories of nuts

A handful of hazelnuts provides 120 calories, 10 grams of fat and 2 grams of protein.

To make a comparison,:

  • A 45g chocolate bar contains 220 calories
  • A croissant, 300
  • 3 slices of fried bacon ,600
  • Some fried potatoes, 300
  • A fast-food burger, 800 calories.

*Related Posts:

Properties of almonds

Properties of Brazil nuts

Properties of sunflower seeds

Properties of pumpkin seeds

More information on nuts.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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